The words “weight-loss” and “snacks” often appear in the same sentence.

But that might also bring thoughts of "tasteless," "cardboard," and "completely unsatisfying."

Right?

Let me give you my best weight-loss friendly snacks that aren't just nutritious but also delicious!

What’s my criteria you ask?

They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fibre.

1 - Nuts

It’s true - nuts contain calories and fat, but they are NOT fattening!

Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.

Studies show that people who eat nuts tend to be healthier and leaner.

By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!

Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.

2 - Fresh Fruit

As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)

Yes, fresh fruit contains sugar, but whole fruits (I'm not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.

Fiber is something that not only helps to fill you up (known as the "satiety factor") but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious "blood sugar spike."

Win-win!

Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.

1. Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.

Serve & enjoy!

Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.

I hope that you find this information helpful. If you have more questions about your own dietary habits, how you can regulate them better to lose weight, heal your gut and generally feel better please get in touch with me through my clinic or email me through my contact me page. I am here to help!

Note: Talk to your Naturopathic Doctor today about getting assessed and treated if needed, and as always talk to your health care provider before beginning any new medication or supplement. This information is not meant to replace the advice/guidance of a medical professional, nor should it be acted upon by individuals unsupervised by the appropriate healthcare provider.

And because of the new scientific discoveries about the vagus nerve, the enteric nervous system, and the amazing influence your gut microbes can have, it's no wonder what you eat feeds not only your body but can directly affect your brain.

I find it amazing (but not too surprising).

What exactly is the "gut-brain connection."

Well, it’s very complex, and to be honest, we’re still learning lots about it!

There seem to be multiple things working together. Things like:

The vagus nerve that links the gut directly to the brain;

The “enteric nervous system” (A.K.A. “second brain) that helps the complex intricacies of digestion flow with little to no involvement from the actual brain;

The massive amount of neurotransmitters produced by the gut;

The huge part of the immune system that is in the gut, but can travel throughout the body; and,

The interactions and messages sent by the gut microbes.

This is complex. And amazing, if you ask me.

I’ll briefly touch on these areas, and end off with a delicious recipe (of course!)

Vagus nerve

There is a nerve that runs directly from the gut to the brain.

And after reading this so far, you’ll probably get a sense of which direction 90% of the transmission is…

Not from your brain to your gut (which is what we used to think), but from your gut up to your brain!

The enteric nervous system and neurotransmitters

Would you believe me if I told you that the gut has more nerves than your spinal cord?

I knew you would!

And that's why it's referred to as the "second brain."

And, if you think about it, controlling the complex process of digestion (i.e. digestive enzymes, absorption of nutrients, the flow of food, etc.) should probably be done pretty "smartly"...don't you think?

And guess how these nerves speak to each other, and to other cells? By chemical messengers called "neurotransmitters."

In fact, many of the neurotransmitters that have a strong effect on our mood are made in the gut! e.g. a whopping 95% of serotonin is made in your gut, not in your brain!

The immune system of the gut

Because eating and drinking is a huge portal where disease-causing critters can get into your body, it makes total sense that much of our defense system would be located there too, right? In fact, 75% of our immune system is in our gut!

And you know that the immune cells can move throughout the entire body and cause inflammation just about anywhere, right?

Well, if they’re “activated” by something in the gut, they can potentially wreak havoc anywhere in the body. Including the potential to cause inflammation in the brain.

Gut microbes

Your friendly neighborhood gut residents. You have billions of those little guys happily living in your gut. And they do amazing things like help you digest certain foods, make certain vitamins, and even help regulate inflammation!

But more and more evidence is showing that changes in your gut microbiota can impact your mood, and even other, more serious, mental health issues.

How do these all work together for brain health?

The honest answer to how these things all work together is that we really don't know just yet. More and more studies are being done to learn more.

But one thing is becoming clear. A healthy gut goes hand-in-hand with a healthy brain!

So, how do you feed your brain?

Of course, a variety of minimally-processed, nutrient-dense foods is required, because no nutrients work alone.

But two things that you many consider eating more of are fiber and omega-3 fats. Fiber (in fruits, veggies, nuts & seeds) help to feed your awesome gut microbes, and omega-3 fats (in fatty fish, walnuts, algae, and seeds like flax, chia, and hemp) are well-know inflammation-lowering brain boosters.

1.Blend blueberries in the food processor until smooth.2.Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. Let set in fridge overnight.3.Split into two bowls and top with cinnamon, banana, and walnuts.

Serve & enjoy!

Tip: Your gut microbes love to eat the fiber in the blueberries, oats, seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts.

I hope that you find this information helpful. If you have more questions about your own dietary habits, how you can regulate them better to heal your gut and feed your brain please get in touch with me through my clinic or email me through my contact me page. I am here to help!

Note: Talk to your Naturopathic Doctor today about getting assessed and treated if needed, and as always talk to your health care provider before beginning any new medication or supplement. This information is not meant to replace the advice/guidance of a medical professional, nor should it be acted upon by individuals unsupervised by the appropriate healthcare provider.

Almost everyone seems to have a goal around changing their diet and/or losing weight in the New Year. I have had so many questions in the last two weeks about following 'x' diet or what supplements to take for weight loss it's been insane. Not to mention the conflicting information they're getting. Each expert and association tries to lead you in their direction because they know best and their advice is going to help you. Right?

Well, maybe…

Everyone has heard (and maybe lived through) the intense focus on how much you eat. This has gotten way too much attention because while this does affect your weight and energy level, it's certainly not the “holy grail” of health.

Let's focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it.

What you eat and drink

The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important. Don't get me wrong limiting calories, carbs or fat can certainly help you lose weight but that's simply not the only factor for long-term weight loss and maximum energy for everyone.

When the intense focus on how much we ate didn't work in the long-run it wasn’t really a surprise. We kinda knew that already, didn't we?

You can certainly still continue to count your calories, carbs, and fat but don't forget to also pay attention to what you eat.

Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods). This simple concept is paramount for weight loss, energy, and overall health and wellness.

Every day this is what you should aim for:

A colourful array of fruits and veggies at almost every meal and snack. You need the fiber, antioxidants, vitamins, and minerals.

Enough protein. Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism).

Healthy fats and oils (never “hydrogenated” ones). There is a reason some fatty acids are called “essential” - you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads. Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible. You don't need to overdo it here. Just make sure you're getting some high-quality fats.

How you eat and drink

Also pay attention to how you eat and drink.

Studies are definitely showing that this has more of an impact than we previously thought.

Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?

This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.

This can also help with weight loss because eating slower often means eating less. Did you know that it takes about 20 minutes for your brain to know that your stomach is full?

Thought so!

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.

And don't forget about drinking your food.

Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness.

Don't get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal not a snack. And don't gulp it down too fast.

If your smoothies don't fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds.

Add ingredients to blender in order listed (you want your greens on the bottom by the blade so they blend better and have the chia on the bottom to absorb some liquid before you blend).

Wait a couple of minutes for the chia seeds to start soaking up the almond milk.

Blend, Serve and Enjoy!

Tip: Smoothies are the ultimate recipe for substitutions. Try swapping different greens, fruit or seeds to match your preference.

Bonus: Chia seeds not only have fiber and essential omega-3 fatty acids but they contain all of the essential amino acids from protein.

I hope that you find this information helpful. If you have more questions about your own dietary habits, how you can regulate them better or any other food related concerns please get in touch with me through my clinic or email me through my contact me page. I am here to help!

Note: Talk to your Naturopathic Doctor today about getting assessed and treated if needed, and as always talk to your health care provider before beginning any new medication or supplement. This information is not meant to replace the advice/guidance of a medical professional, nor should it be acted upon by individuals unsupervised by the appropriate healthcare provider.

Well, it’s the last week of September. I know, I can hardly believe it myself. The kids have been back to school for almost a whole month already, it’s been back to after school sports/activities and everything else that comes with the hum of your and your family’s everyday life. Are you asking yourself yet, “Where did my September go?” I know I am, and I don’t have a family of my own yet.

If you’re feeling this way, and trust me I can relate, may I make a suggestion? STOP!That’s right, I mean you Mom running around trying to get all the errands done before school lets out. That means you too Dad, organizing the kids for hockey while also trying to help the others finish their homework. Whatever your family’s particular rhythm, just STOP for a second.

Now that I have your attention. Please do the following:

Breathe in through your nose and count in your head 1,2,3, 4 ….. as long as you can inhale, then exhale through your mouth and count in your head 1,2,3,4, 5 …. as long as you can until you have exhaled fully. Now repeat this a few times, I usually recommend 5-10 deep breathes. Good, now how do you feel? A little more relaxed? A little less stressed? A little more focused?

So many of us fall into the trap of the routine. Routines help us function in our everyday life. If we had to make a new decision about everything, everyday we’d go crazy. However, when we fall into the trap of routine, then time can fly by without us noticing it and we miss being present in the moment. For anyone who practices mindfulness, or has read some Buddhist philosophy, you will know how important it is to be in the moment.

Especially now when the world is moving at such a faster pace. Even the big shot movie stars and other celebrities are talking about how they couldn’t be present or function optimally in their day without some sort of mindfulness practice. Now this blog post wasn’t originally going to be about mindfulness or meditation, it was actually supposed to be focused on getting back to school and balancing that routine with your health. However, considering how I too have noticed that September has flown by without having taken enough moments, enough time, to stop and simply breathe and enjoy the beauty of the world around me, I figured there were at least a few others out there feeling similarly to myself.

Therefore, please, take this as your little hint or reminder to find the moments. The moments when your child just runs up and hugs you spontaneously for no particular reason, the moments when your spouse comes home from work and kisses you and says I love you, the moments when your pet is bounding around like a maniac because they’re overjoyed that you’ve returned from wherever your were. These are the moments that make your life, your life. If we do not observe them, take part in them fully then we are not living, not in the truest sense of the word. Get off the “I’m busy being busy train” with me for a few moments now, and just breathe. Thirty seconds to a minute is all it takes to start cultivating more awareness. You can always grow from there, after all isn’t that what life is all about?

KEEP ON GROWING! If I can help you with this or any other aspect of your health you’re looking to improve, you know where to find me ;)

Most of the time, I generally enjoy being a woman. I think it’s amazing we have the ability to create new life, we can wear a dress or a pair of pants, and for the most part live our lives how we see fit. The one time of the month I don’t particularly enjoy being a woman though is my period. Granted, I’ve learned how to make my period much more manageable than it used to be in my teens. However, it still can cause me some discomfort and anguish, and does that and more for the women who come to see me in my office.

So many women believe that however our cycles/periods progress is how it is. There’s nothing much we can do about it besides taking painkillers and other medications and just waiting for it all to be over. I want you to do better than that. I want you to know you have options! If you’d rather control your cycle than let it control you, then this is what you want to understand.

First of all, most women don’t have a very good understanding of what exactly is going on in their body. We’ll go over that first, then speak to some of the natural options that can help improve your overall hormonal experience. Most women know the average cycle is 28 days, but there can be some normal variation in that, where your cycle is a little longer or shorter. This is only a ‘problem’ if it creates a problem. If your cycle is regular/consistent then whether it is 28, 30 or 25 days doesn’t matter too much.

Review of the Stages

Your cycle goes three main stages:

The Follicular Phase:

This is generally days 1-14 (depending on when you ovulate)

The follicle that carries the egg is growing and getting ready for release

Estrogen levels are increasing

The uterine lining is preparing/starting to build in preparation for the possibility of an embryo to implant

Ovulation:

Day 13 or 14 usually

When the egg is released from the mature follicle

Corresponds with the LH (luteinizing hormone) surge and estrogen levels reaching a peak

This can in some mean correspond with mild discomfort or pain (often referred to as mittelschmerz) and possible some light mid cycle flow

Luteal Phase:

In the event that the egg is not fertilized then the egg begins to disintegrate indicating the beginning of the luteal phase (Days 15-28)

The follicle has transformed into the corpus luteum which will secrete progesterone until it also atrophies triggering menstruation, or a growing embryo signals the continued production of progesterone to maintain the uterine lining/pregnancy

If there isn’t a growing fetus to support, the uterine lining is preparing to shed and start the cycle over again

Obviously this is a very short overview of the cycle, but it highlights the main transition points and key items occurring at each time period. The reason for this, is I talk to women all the time who have very little understanding of what is happening when during their menstrual cycle. Unless you’ve begun researching the female reproductive cycle because you’re concerned about your fertility, most women fall in the category of knowing very little about what’s happening inside their own bodies. The more you know, the more you can understand what’s going on, and how you can address issues that come up surrounding your cycle.

Clearly I won’t be able to address every single issue in this post that can happen or ‘go wrong’ with the cycle, but I will make some suggestions about possible natural things you can do to help minimize problems from occurring. The following are just 3 recommendations I often make to my patients:

Avoid Excess EstrogenOur world has become over run with estrogens from all manner of sources. The biggest issue being the exogenous estrogens, the ones that are produced outside of our bodies, xenoestrogens (artificial estrogen) in particular. Being mindful of our exposure sources can help minimize the estrogens we come into contact with. Certain plastics, cosmetics, and medications (particularly the pill) can all contribute to our overall estrogen load or overload.

Eat Well/OrganicEating a healthy diet of fruits and vegetables is almost always a good idea! The potential impact for your reproductive health is no exception for this sage old advice. Specific nutrients aside (eg. Omega 3s from nuts and seeds for balancing follicular phase), simply the presence of enough fiber helps to keep estrogen levels under control by binding up excess estrogen and ensuring it's excreted from the body.

ExerciseAs with eating healthy, we know getting enough exercise has many benefits for our overall health. There are also specific benefits that exercise contributes to helping to maintain a healthy cycle. Aside from the obvious benefit of encouraging blood flow to the reproductive organs, women who exercise regularly usually have less issues with dysmenorrhea (painful cramping), fewer clots/problems with clotting, and often less mood irregularity.

Natural Treatment Options:Then of course there's also the additional therapies we can add to help correct the body's imbalances should it need that extra support.

HerbsThere are many herbs in the world that’s main purpose is for women’s health! For example Black Cohosh is almost exclusively used for women’s reproductive issues. From helping with PMS, to starting labour to minimizing troublesome symptoms of menopause, Black Cohosh is an herb that can help throughout the entire reproductive cycle. Many of the herbs we use for reproductive health purposes are gentle with minimal to no side effects, but not all of them are. Therefore, it is always a good idea to use herbs under the supervision of someone who knows how to use them properly, such as a Naturopathic Doctor or herbalist.

AcupunctureI use acupuncture in my practice a lot, and especially for reproductive health concerns. From an Asian Medicine perspective, a lot of hormonal and reproductive issues have to do with dysregulation of the Liver, Spleen and Kidneys. Acupuncture helps to correct the imbalance of Qi (energy) between these organ systems to re-establish health.

Nutritional SupplementsTo a certain extent I spoke to this previously when I mentioned eating a healthy diet. However, since our food is not as nutrient dense as it used to be sometimes we need to supply our body with additional support in the way of supplements. For example, sometimes being low in iron can cause a number of issues with your cycle such as menstrual cramping or irregularity. If you want to become pregnant in the near future, waiting to get your levels up through diet alone is often not enough. Therefore, supplementing with a good quality iron supplement can be necessary for a period of time.

I hope that you find this information helpful. If you have more questions about your own cycle, how you can regulate it better or any other women's health related concerns please get in touch with me through my clinic or email me through my contact me page. I am here to help!

Note: Talk to your Naturopathic Doctor today about getting assessed and treated if needed, and as always talk to your health care provider before beginning any new medication or supplement. This information is not meant to replace the advice/guidance of a medical professional, nor should it be acted upon by individuals unsupervised by the appropriate healthcare provider.

Sarah Connors

I am a Naturopathic Doctor and Doula providing care in the Kitchener-Waterloo area. I have a passion for helping people with their health issues and improving the birth experience for Moms, and their babies. I also have a life long love affair with soccer, curling, and the alto saxophone.